Quitting smoking can be a difficult and time-consuming process. However, staying tobacco-free is the most time-consuming and important part of the process. Every day you must make the decision not to smoke today.

Every day that goes by without you smoking is a small victory, and it all adds up to a huge victory over time.

Many people don't quit because they think it's too hard, and it's true that quitting isn't easy for most people. After all, the nicotine in cigarettes is a highly addictive drug. But with the right approach, you can overcome the urge to smoke.

First set the date to start. This is the date you will quit smoking completely. Before that date, you can begin to cut back on smoking. Remember, there is no safe level of tobacco use.

Make a list of the reasons you want to quit. Include both short-term and long-term benefits.

Identify the times when you are most likely to smoke. For example, do you tend to smoke when you are stressed or depressed? When do you go out at night with friends? When you are drinking coffee or alcohol? When are you bored? When are you driving? Right after a meal or sex? During a break at work? While watching TV or playing cards? When you are with other smokers?

Tell all of your friends, family, and co-workers about your plan to quit. Let them know the date you will do it. It can help if they know what you're going to go through, especially when you're cranky.

Get rid of all your cigarettes just before your quit date. Clean anything that smells like smoke, like clothes and furniture.